Hydration & Health

With the change of seasons only a mere few weeks away and with it a shift in the weather and temperature patterns, it is my opinion as a registered dietitian nutritionist that hydration should be emphasized at this point in time. Nearly 75% of American adults are chronically dehydrated, according to the press; on average the average American adult only drinks about 2.5 cups of water daily! Yikes! Children and adults over 60 years of age are particularly susceptible to dehydration.

Hydration is, in my humble opinion, one of the foundational pillars of wellness. Your body is made up of anywhere between 55-78% water! Your brain and heart in particular are also roughly 70% water. The human body requires adequate hydration to function properly. Some of the body’s key functions which water helps with include: regulation of body temperature, maintenance of skin elasticity, chemical balance, lubrication and cushioning of the joints and bones, digestion and the removal of waste, and oxygen delivery throughout the body. As little as 2% loss of hydration (be it through sweat, diarrhea, crying, etc.) can cause an array of symptoms, from mild headache to something considerably more life-threatening: heatstroke. Your heart and brain have to work significantly harder when you are dehydrated. Your body’s natural response to dehydration is to make you feel thirst.

Dehydration is especially concerning because it can cause your blood to be short on important minerals like calcium and potassium; when your blood is low on these minerals, it can cause a variety of symptoms, such as muscle cramping, heartburn, or in more serious cases it a lack of these minerals can lead to seizures. Prolonged dehydration can lead to urinary tract infections, kidney stones and even kidney failure. Another serious consequence as a result of dehydration is hypovolemic shock; this is when your oxygen and blood pressure levels drop as a result of low blood volume which can result in organ failure. Blood volume is directly affected by hydration—the more hydrated you are, the higher your blood volume is.

A less serious consequence (but a consequence none-the-less) is diminished bowel functioning. Dehydration affects many elements of bowel functioning, from the texture and size of stools, to the time between bowel movements. It is also suggested that increased hydration increases the effects of consuming high-fiber foods and their ability to increase the frequency of bowel movements.

How much water you needs depends on an array of considerations including: age, weight, activity level, climate, if you have any health conditions such as heart disease, diabetes, or cystic fibrosis. A general standard that has been set is 8 glasses of water per day (~64 fl oz for an adult female, or ~96 fl oz for an adult male). Water is the optimal drink for hydrating as it will hydrate without added sugar or calories, though sports drinks also help to rapidly hydrate because they have added electrolytes in the form of mineral salts such as sodium and potassium which help replenish what is lost through sweat. Beverages such as those containing caffeine and alcohol tend to dehydrate as they are diuretics, which means that they will make you pee.

One way to check and see if you are properly hydrated is to check the color of your urine; if your urine is a light lemonade color, you are likely properly hydrated whereas if your urine is darker in color, you likely need to drink up! Another method to tell if you are drinking enough is to be mindful of how often you go to the bathroom. If you are going to the bathroom every 60-90 minutes, you are likely hydrated enough; if you are only urinating every 6 hours, you likely are not hydrated enough. And if you are urinating every 30 minutes and your urine is completely clear, you are likely overhydrated (which is also an issue). Assessment of hydration status can also be made by pulling up the skin on the back of your hand; if it snaps back into place right away, you are likely hydrated enough, but if it takes some time to return to its place you may be dehydrated.

Dehydration can be remedied by drinking water or a solution with added electrolytes; when rehydrating, symptoms of dehydration should resolve in as little as ten minutes. Active individuals should make a habit of drinking 16-20 fl oz after each bout of activity to ensure proper hydration.

Some tips for ensuring proper hydration include:

·       carrying a water bottle with you throughout the day

·       adding flavors to your water through fresh fruit or flavor mixes

·       drinking 8 oz of water with each meal or snack you eat

·       eat hydrating foods such as fresh fruits and vegetables (cucumber, celery)